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Movies & TV Spinning Workout Routine With Star Wars & Disney Songs

Movies & TV Soundtrack Spin Routine

This Saturday (May 4) is Star Wars Day (a.k.a. May the Fourth be with you). I pulled together all sorts of songs from movies (like Mulan and High School Musical from Disney, Top Gun, and Footloose), television shows (like Friends), and pop culture to create this INCREDIBLE spin routine. I’m serious…these songs are so good.

Since the Star Wars soundtracks don’t have any lyrics, I went ahead and opted to start class with a few seconds of that infamous intro composition. I’ll play it while I introduce the theme for about 30 seconds and then switch to the actual warm up song.

Bonus! Ask your participants to guess what movie or TV show each song came from.


Reminder: I like to teach my spinning classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (40-minute Workout)

Do the following exercises, three times through.

  • Song 1: 45/45/45/45 Intervals. Do a 45-second interval for each intensity level: easy, moderate, hard, and very hard/breathless.
  • Song 2: 30 seated / 30 standing climb. Start at a moderate intensity for 30 seconds in the saddle. Then, take the next 30 seconds standing. Then, have a seat and do it again. Each time that you sit back down, add more resistance. Aiming to get to a hard intensity by the end of the song.
  • Song 3: Chorus sprint. Find a high moderate intensity and pedal with the pace of the song. At the chorus, find a very hard/breathless intensity by going faster. Shoot for adding 10-15 RPM to your pace. When the chorus ends, find moderate again to recover.

The Movies and TV Spinning Workout Routine and Playlist

Series Song / WorkoutSong & TV/Movie
Intro / Walk On Song“Star Wars (Main Theme),” John Williams, London Symphony Orchestra [Star Wars]
Warm up“I’ll Make a Man Out of You,” Donny Osmond, Disney [Mulan]
Song 1: 45/45/45/45“I’ll Be There for You,” The Rembrandts [Friends]
Song 2: 30/30 climb“Hey Mickey,” Toni Basil [Bring It On]
Song 3: Chorus sprint“Kids in America,” Kim Wilde [Clueless]
Song 1: 45/45/45/45“Greased Lightnin’,” John Travolta, Jeff Conaway [Grease]
Song 2: 30/30 climb“Space Jam,” Quad City DJ’s [Space Jam]
Song 3: Chorus sprint“Footloose,” Kenny Loggins [Footloose]
Song 1: 45/45/45/45“Jungle Boogie,” Kool & The Gang [Pulp Fiction]
Song 2: 30/30 climb“We’re All In This Together,” High School Musical Cast, Disney [High School Musical]
Song 3: Chorus sprint“Danger Zone,” Kenny Loggins [Top Gun]
Cool Down“Don’t You (Forget About Me),” Simple Minds [The Breakfast Club]

Want to hear the songs? I’ve added all these songs to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. is not liable for any injuries or negligence that occurs.